Workout notes: Yesterday, weights then an easy 4 mile walk along the Illinois River. Weights: 5 sets of 10 pull ups (reasonably good), bench presses were weak: 10 x 135, 1 x 185, 5 x 170, 7 x 155. Incline: 7 x 135.
military presses: 10 x 45 (2 sets) 10 x 40. Rows: 3 sets of 10 with last two 45/25 on each side. Abs: 2 sets of twist crunch yoga leg lifts and then headstand.
This morning: my usual route from the Heights Tower to the Forest Park Nature Center, 1:14 lower loop, 28 minutes for the spur back. Lots of leaves but good footing; pace was deliberate.
Along the way I chatted briefly with someone who was at last night’s Western Illinois vs. North Dakota State football game, a mom with her 15 year old son and some scavenger hunters. Total time was 2:30, about 10 minutes slower than the usual.
When I finish this, I’ll finish off some paperwork for my job.
Well, you didn’t expect me to miss the chance to see a football game, did you? When I saw that North Dakota State (winners of the last FIVE FCS national championships in a row) was visiting, I took the 90 minute (each way) trip to Macomb to watch the game.
I got there way early; it actually takes about 80 minutes and parking is plentiful…and there is a free lot right next to the stadium:
And tickets: 10 dollars for general admission and 15 for reserved; actually though I bought a reserved ticket, I moved to general admission so I could use the top row for its backrest and for standing. Even the top row seats are equal to prime seats at a Big Ten game. The concessions were more “hot dogs and chips” stuff so those with special dietary needs to take stuff in or tailgate (and there was a large, active, festive tailgate area). They had nice game programs which were free!
The post sunset sky was lovely; it was a perfect, crisp night for college football.
The teams walk from locker rooms which were about 100 yards away from the field.
As far as the FCS level: the teams don’t have the depth to complete, say, a Big Ten schedule. But their starters are excellent; just ask Northern Illinois (lost to Western Illinois), Northwestern (lost to Illinois State) or Iowa (lost to North Dakota State). My guess is that at least a couple of players I saw have a shot of playing on Sundays.
The game itself: it started off well for NDSU: they got a stop and then on their opening possession, drove it 60+ yards for a touchdown. It looked way too easy.
They used a mix of formations including a two tight end “pistol” package, the I and the conventional spread.
WIU countered with a drive and a field goal; they used a clock burning “run the clock down before running a play” scheme. NDSU got a touchdown and, on their next possession, threw an interception. WIU converted it to another field goal and it was 14-6.
NDSU ran an excellent 2 minute drill to score its third TD before the end of the half; WIU got the ball with 45 seconds to go and drove it close enough to get a field goal attempt, which was blocked. So it was 21-6 at the half.
I noticed that the WIU secondary made some fine open field tackles to prevent long touchdown runs; I wondered if NDSU would blow it open in the second half.
WIU actually controlled play the rest of the game, but mistakes cost them dearly.
WIU got a stop and then made a nice drive to cut the lead to 21-13; it appeared to me that momentum was shifting.
Then came the first of 2 key plays. WIU intercepted the ball and ran it back inside the NDSU 5 yard line. But a late hit on WIU pushed them back to the 20…the NDSU defense held and then blocked the field goal attempt.
WIU got the ball back and got first and goal at the 8. A pass made it to the 1 (I thought the runner was going to score, but he was turned back by a hard tackle. The next two plays from the 1 were stuffed, but NDSU was offside on 4’th down, so WIU got another chance. The runner fumbled the ball just prior to entering the end zone and NDSU recovered.
Still, WIU wasn’t finished; they stopped NDSU (who botched a field goal on a bad hold), threw another interception, but got the ball back again.
But at the end they were on their own end of the field with 40 seconds to go and no time outs; a final interception finished them off.
It was a great game to watch and extra exciting if you were a fan of either team (I was cheering for Western Illinois)
Workout notes: slow paced weight workout (low energy), 2 mile walk in the neighborhood.
rotator cuff, pull ups (5 sets of 10), bench press: 10 x 135, 3 x 185 (off), 7 x 170 (normal), incline: 10 x 135, rows (3 sets with 50), military: 2 sets of 15 x 50 dumbbell (seated, supported), 10 x 40 standing. A few free squats, 10 x 25 (not a misprint), abs (2 sets of yoga leg lifts, twist crunch, moving half bridge). Headstand was easy today??? Then an easy 2 mile walk around the neighborhood. Very warm day; good thing the marathon wasn’t today!
Marathon fall out:
1. Some people saw me in the weight room and asked me. I felt…well, embarrassed. Yes, I am happy that I hung in there and finished; the time is long, long passed when I could take a marathon finish for granted. But I was well over TWO HOURS slower than I used to be, and that is embarrassing to me. But what am I going to do?
Then I saw my friend’s time. He had run 3:07 earlier this year, but got leg cramps and had to walk it in this time; his time was “only” 3:58 (he was blazing along at a good 3:05 pace earlier in the race.
Yep…something similar happened to me in 1999; I hit mile 20 in 2:37 but cramped up and limped the last 10K in 1:08; I wasn’t really hurting but my legs cramped up so much that all I could do was walk.
It is relative to one’s abilities, age, fitness, suitability for the marathon, etc.
And then I watched the 70 year old guy finish something like 8 minutes behind me. No way I’ll be that fast at that age.
25 years: today, I get my “25 years at the University” pin. My good friend agreed to be my guest. I got to this university before most of my students were even born.
Well, what can I say. Though the year is far from over, it has been a good one so far.
Looking at this Sunday’s weather forecast…it is starting to look a LOT like the one for the Sunday that was three weeks ago, albeit with more cloud cover. Ugh. I sure hope that the forecast is wrong.
Workout notes: rotator cuff, pull ups: 10-5, 10-5, 10, 10 (the 10-5 set is do 10, then 5 more with a different grip..no rest in between)
bench press: 10 x 135, 4 x 185 (easy), 7 x 170
military (dumbbell) 10 x 50 standing, 15 x 50 seated, supported, 10 x 40
rows: 3 sets of 10 x 50
yep, that’s it. My legs ARE feeling very good.
Two days later and I felt good enough to have a good workout. So I do have a few training days before starting taper no. 2.
Weights: I got 200 lbs. in the bench press (bodyweight: 189 after the treadmill run). Yeah, my lifetime PB is 310 (at 230 lbs bodyweight).
pull ups: 15-15-10-10 (strong)
free squats (good)
bench press: 10 x 135, 1 x 185, 1 x 195, 1 x 200, 7 x 170
incline press: 10 x 135
military press (dumbbells) 7 x 50 standing, 15 x 50 (seated, supported), 10 x 40 standing
rows: 3 sets of 10 x 50 dumbbell
treadmill run (felt good) 3.13 miles in 30 minutes; 5.2, 5.3 (5 minutes each), 10 minutes at 6.7, 5 at 6.8, 6.9, .25 at 7.0, .13 at 7.1 (11:06, 20:03, 28:48),
5K walk outside (easy)
That was a nice workout.
Warm and humid conditions expected this Sunday. Bleah.
Workout notes: mini weights: rotator cuff, a few squats, (weightless), 15-(10-5) pull ups (second set: 10, then quickly change grip and get 5 more),
incline press: 10 x 135, 8 x 150, military: 15 x 50 (seated, supported), 10 x 40, rows: 2 sets of 10 x 50 dumbbell, 1 round of 12 twist crunch, 10 yoga leg lifts, 10 moving bridges, headstand.
2 mile walk (BU loop, Bradley Ave., Moss, Cooper).
Just enough to take the edge off; I thought about some math while walking.
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